In-Tension Training LLC

General Fitness
Coach
Roy Palmer

Looking to get started in the weight room? You're definitely going to want to start by building the foundation.

This program will build a base of work capacity, strength, muscular endurance, hypertrophy (muscle mass), mobility and power. 

This program should be a pre requisite to any dedicated hypertrophy, strength and power training. 

If you go through the steps to properly prepare your body for more intense training, you will be able to both perform and recover better in subsequent training blocks. 

Build a foundation for long term gains in just 4 weeks!

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Phase 1: Foundations (3 days/week)
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Foundation Focused
Trees that you see shooting into the air hundreds of feet high have a thick and expansive root system that keeps them anchored to the ground. Our focus is to provide you with a strong foundation so you can take on whatever training and life throw at you.
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For All People and Backgrounds
Anyone can use this program, no matter if they have competitive training experience, are coming back from an injury, or are just starting their fitness journey.
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Well-Rounded
Fitness is not one-dimensional, and we understand that here at In-Tension. Our Foundations programs focus on all the fitness elements that make up performance and wellness.
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3 Days a Week
This program focuses on combining comprehensive training and convenience for people who have time to work out but also have lives that they need to get back to. We don't want you to feel that you have to live in the gym to get results because you don't.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
We provide an easy software that allows for interactive videos and progress tracking to get the full potential out of your training.
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

DB Lunge iso hold

2 x 0:30

E2

Bear position iso hold

2 x 0:30

F1

Box jump + depth drop

3 x 3

F2

Tall kneeling med ball chest pass

3 x 5

G1

Front Squat

2 x 10

G2

Elevated single leg hip bridge

2 x 8

H

Walking Lunge

2 x 8

I1

Barbell Bench Press

2 x 10

I2

1-Arm DB Row

2 x 10

J1

DB Fly

2 x 12

J2

Dip

J3

Spider curl

2 x 12

K1

Backward Sled Drag

2 x 1

K2

RKC plank

2 x 1:00

Tuesday
Week 1 Day 3

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

Single leg glute bridge iso

2 x 0:30

E2

Handstand Hold

2 x 0:30

F1

Single Leg Box Jump

3 x 3

F2

MB sit up + OH throw

3 x 5

G1

Barbell Deadlift

2 x 10

G2

Single leg plank

2 x 0:30

H

Lateral goblet squat

2 x 8

I1

Barbell Z press

2 x 10

I2

Chin-Up

2 x 10

J1

1/2 kneeling shoulder press

2 x 10

J2

DB Tricep Extension

2 x 12

J3

Hammer Curl

2 x 12

K1

Cable pallof press

2 x 8

K2

Side Plank On Hand

2 x 0:30

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll glutes

1 x 10

A5

Foam roll hamstrings

1 x 10

A6

foam roll calves

1 x 10

A7

Foam roll quads

1 x 10

A8

foam roll adductors

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

1/2 kneeling hip, ankle, hamstring

1 x 3

C2

Dynamic frog stretch

1 x 3

C3

Adductor rockback

1 x 3

C4

90/90 stretch

1 x 3

C5

Quadruped hip CAR

1 x 3

D1

Forward lunge + reach

1 x 3

D2

Walking quad pull

1 x 3

D3

Single leg RDL + Reach

1 x 3

D4

Hamstring swipe

1 x 3

D5

Bodyweight lateral squat

1 x 3

D6

Body weight windmill

1 x 3

E1

Side lying hip abduction

2 x 8

E2

TRX Row + External Rotation

2 x 8

F

Med ball lateral bound

3 x 3

G1

Single leg squat

2 x 10

G2

Single Leg RDL

2 x 10

H1

Single arm db bench

2 x 10

H2

Inverted Row

2 x 10

I1

Push-Up

I2

Pull-Up

2 x 10

I3

Single leg calf raise (no support)

2 x 10

J1

Sled march

2 x 1

J2

Weighted dead bug

2 x 8

Coach
More from In-Tension Training LLC
coach-avatar Roy Palmer

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Build Your Strong Foundation

In order to walk one hundred miles, there needs to be a first step that is taken. Start your journey today.

Get Phase 1: Foundations (3 days/week)
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FAQs
Who is this program designed for?
This program is designed for those who are trying to get started in their fitness journey or kickstart their fitness journey and need a place to start that will give them progress and visible results.
How will I see and track my progress?
Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.
Why Is This Program So Inexpensive?
We believe the training should be affordable to all athletes who want to better themselves.
What Program Should Be Done Next?
With the completion of this program, our entire program library can now be done and completed. We recommend either the 12 week transformation, athletic aesthetic and functional movement programs or one of our sports programs.

More from In-Tension Training LLC

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Phase 1: Foundations (3 days/week)
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